The triceps kickbacks are an excellent choice to build muscle mass on the back of your upper arms. It will help you develop massive triceps. It seems to be a simple task to perform a triceps kickback, right!? It’s about bending forward, supporting yourself on a bench or a chair, and then firing away! 😉 However, I sometimes see people performing the triceps kickbacks with a technique that could be improved to target the triceps more properly. Therefore, below, you will find an appropriate triceps kickbacks technique. 😉 If you need a dumbbell, then this one might be a good choice: dumbbell

Triceps kickbacks – Starting position

Triceps kickbacks – Starting position

• Support yourself with your non-exercising arm and the knee on the same side on a bench or something similar
• Your upper body is approx. parallel to the floor
• The upper arm of the exercising side is also parallel to the floor and on the side of your body
• The elbow is flexed slightly more than 90°

Triceps kickbacks – Execution

Triceps kickbacks – Final position

• Your upper body and upper arm of the exercising side remain in their positions
• Extend your elbow until full extension
• Hold the fully extended arm for 1 or 2 seconds and then get back into the starting position

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References

NSCA – National Strength and Conditioning Association (2016). Exercise Technique Manual for Resistance Training – 3rd Edition. Champaign. Il. Human Kinetics.